IF...What does this stand for?? Well probably many different things, but in this case it stands for Intermittent Fasting. What is the premise of it? Well, the basic premise of IF is that you spend certain periods of time not eating, followed by periods when you eat whatever you want. There are a few different ways this can be done: With alternate day fasting, this means every other day is a fast day. The fast days you only consume at the most 500 calories, and the other days are feast days!! The 5:2 fast is, two d ays out of the week you fast, but not consecutively. The most popular form of IF: Time restricted eating, when you only eat during a certain window each day, like from 10 to 6.
That is pretty much where the rules of IF end, there are not guidelines for portion size or how many nutrients you should consume. This may be why so many people are drawn to IF, no weighing, no calorie counting, no tracking my food intake, this sounds so much simpler. Some researchers say that one reason why IF may trigger weight loss is by helping to reduce overall calorie intake. While there is no research done on the ideal hours for a time-restricted eating plan, people will probably have better luck with an earlier-in-the-day window because, the body is a lot more insulin-sensitive in the morning, so that means the body can deal with sugar much better then.
One researcher studied intermittent fasting for about 15 years, she started studying it because she thought people would have an easier time with it than a calorie-restricted diet. She reasoned that it was "kind of like dieting every other day as opposed to dieting every day - you get a day off to do whatever you want and not have to worry about counting calories or avoiding whatever." But the research didn't back that up. People found it more difficult sticking with an alternate day fasting than standard calorie restriction die. She says that her subjects have found that eating only during certain hours of each day is much easier to maintain, and it may e safer. Driving in a car, going to work, operating machinery, teaching students...a lot of our daily activities are much more difficult when you energy is low, you patience is short, your brain is foggy, you are lightheaded or dizzy all results from not eating food and getting nutrients in your system for it to function and its best.
Whether the time-restricted eating plan is right for you can have a lot to do with your lifestyle, health and goals. So could time-restricted eating be a helpful tool in your quest toward healthier eating? Maybe...the best plan for anyone is a holistic lifestyle approach that's sustainable and practical.
Cilantro Lime Dressing
2 cloves garlic
1 bunch cilantro
1 jalapeno chopped
1/4 cup fresh lime juice
1/4 cup olive oil (or a little less, use you judgement on the consistency you want)
1-2 tbsp agave nectar
Place all ingredients into a food processor and process until well blended.